抗酸化物質の摂りすぎは危険 運動をしている人は抗酸化物質は控えるべき　悪の権化と言われる活性酸素の有効性とは

売れ筋サプリのジャンルの一つに抗酸化物質がある。
活性酸素はフリーラジカルとして体に悪さをし、老化を速め、病気を誘発する。
だからそれを防ぐ成分を摂取するのは正しいというわけ。

私も抗酸化サプリは数種類飲んでいて。
飲んでいる方が体調が良い。
風邪も引かないし、具合が悪くなることもない。

抗酸化サプリ飲むべし！派なんだが。
それもビタミEなどのビタミン類 以外ではこれがお勧め。

実際飲んでいて効果を感じる。

最強！N-アセチルシステインの性質と効能について　グルタチオンの前駆体としての優れた働きとは

 

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N-アセチルシステイン

N-アセチルシステイン350mg

Source Naturals, N-アセチルシステイン, 1000 mg, 120錠

N-アセチルシステインは、硫黄アミノ酸L-システインの安定した形態であり、強力な抗酸化物質です。また、主要な抗酸化物質であるグルタチオンの前身でもあります。グルタチオンは、体内で最も重要な抗酸化酵素の一つ、グルタチオンペルオキシダーゼ（）レン含有）によって活性化されます。 N-アセチルシステインは、消化中に分解し効力を失う可能性があるグルタチオンのサプリメントよりも優れています。

カルシウム	58 mg
N-アセチルシステイン	1g

¥2,698　一日のコスパ　¥2,698÷120日＝22円強　3倍弱増

 

スルフォラファンは最強！ブロッコリーの凄さを改めて知った　解毒作用・抗酸化作用・肝機能・新陳代謝に効果を発揮するその訳とは　

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やはりサプリとなればIHerbの方が安い。
私がおすすめのものはこれ。
Amazonだとかなり高いがiHerbであればコスパは良い。

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Jarrow Formulas, BroccoMax、120野菜カプセル

BroccoMaxは生体外で、30 mgのSGSを含む１DRカプセル当たり約8 mgのスルフォラファンを生み出すことが確認されています。

BroccoMaxは、小腸でSGS（スルフォラファングルコシノレート、別名グルコラファニン）を代謝しスルフォラファンにするブロッコリー中の酵素、ミロシナーゼを保持する特許プロセスを使っています。

スルフォラファンは、フェーズ2解毒肝臓酵素の強力な誘導物質で、細胞のDNAを保護すると同時に健康的な細胞複製と肝臓の健康を促進します。

スルフォラファングルコシノレート（Brassica oleracea L. Italica）  （ミロシナーゼ酵素+アスコルビン酸カルシウムを含有する独自ブレンドのブロッコリー種子抽出物から）

30 mg

 

¥3,266　1日のコスパ　3266÷120= 27円強　

2日で一錠とすると14円弱。コ・ス・パがかなり良い。
ただしこの商品。60カプセルのものは高いので120カプセルのものを買いたんだが、品切れのときが多い。
記事を書いている今現在在庫切れだった。商品が入荷したときにまとめ買いをするのが懸命である。

その他酸素はとても大切な働きをして言えう。

抗酸化物質は万能ではない

まあ常識的な知識としては。

活性酸素は身体に必要なものだけど増えすぎると害になってしまう。
こういう常識的な知識は持つべきだとおもう。

私は抗酸化サプリとして上記のものとビタミン類の他には今は飲んでいない。
効果があるものはあるんだなと思うが探し当てるまでが大変だった。
ただ抗酸化サプリと言うが酸素だって良いところはある、てか酸素がないと生きていけない！！

体にとってどういう効果があるかといえば。
私達は酸素を使って体内でエネルギーを作り出す。酸素はなくてはならないものだ。
その他酸素はとても重要な働きをしている。
白血球やマクロファージなどの「免疫機能」の一部として細菌などを攻撃して体内に侵入した細菌などを殺す。
エネルギー生成の過程で大量に作られる水素と結合して水として体外に出す働きもある。

なので一概に活性酸素が悪いとは言えないはずなんである。

ただ活性化酸素が増えすぎるとさまざまな問題が起きる。

老化・美しさが色褪せるシミ、ソバカス、しわ・動脈硬化、糖尿病、ガン、老人性痴呆などなど・・・・・

なので、一般には酸素はフリーラジカルとして絶対的な悪者に仕立て上げられ、その害を防ぐという名目で抗酸化サプリ誇大宣伝がなされ、それで売上が上がるという構造がある。

だからフリーラジカル極悪説はマーケティング上の戦略によって意図的に強調されすぎている、と思われる。

ってことで、今回は少し前に来たexamine.comのメルマガを紹介することにした。
それには活性酸素が体内で非常に大きな働きをしていることに注目すべきと書かれていた。

実際、功罪ともにあるというのが酸素なんで。
そのあたりをちゃんと理解をしておこう、という内容である。

If only nutrition was as simple as people make it out to be.

Eat healthy, get fit. Guzzle antioxidants, become superhuman.

The science behind antioxidants has evolved greatly though in the past couple decades, and it’s revealed a potentially nasty side to antioxidant over-supplementation. Most of the research has to do with disease and longevity, but some studies have also explored exercise.

Specifically, antioxidants play a crucial role in adapting to exercise. When you lift weights or do other strenuous activity, your body has to adapt to that stress. And in order to optimally adapt, antioxidant and oxidant balance is extremely important.

A recent study dug into this issue, with some interesting new findings. We broke this complex study down into some easily understandable nuggets. Check it out:

としてサイト記事が紹介されていた。

examine.comの記事を紹介

抗酸化サプリを常に摂取してはいけない理由　特に筋肉を増強させたい場合にはやめたほうが良い

という内容ｄふぇある。

Why you shouldn’t be always taking antioxidants, especially if you want to build muscle

Oxygen is life, right? Pure, healthy, and essential.

Not so fast. Inside our body, oxygen is a toxic, reactive gas that likes to bind with other molecules in the body, forming reactive oxygen species (ROS). ROS are reactive because they are hungry for electrons, and tend to “steal” them from other molecules they come into contact with, which causes cellular damage. For this reason ROS need to be kept under tight control. The body has a number of ways to accomplish this, and antioxidants from food and supplements are also helpful.

Since excessive oxidation and ROS levels have been implicated in aging and a number of chronic diseases,[1] antioxidants are held in high regard. After all, if many diseases are caused by excessive ROS, antioxidant supplements would seem like the ultimate in disease prevention. This just never seemed to pan out, though. Results of most trials have been mixed, and there is an emerging consensus that some antioxidant supplements may even be associated with increased mortality.[2]

Oxygen is toxic in our bloodstream, and forms ROS. Antioxidants help keep ROS under control inside our bodies.

ROS are important – but why?
Given their reactive, toxic nature, it is not surprising that there’s a connection between high ROS levels and disease. This is only part of the story, though, as in recent times ROS have been studied as important signaling molecules. This research revealed that having either too little or too much oxidation/ROS can be harmful. Too many ROS and the result is damage and increased inflammation. With too little ROS, important messages inside the cell may not get sent. ROS are particularly important signaling molecules during cellular stress, serving as a major “go” signal for initiating muscle growth and recovery after a workout.

ROS are not all bad; they can also serve as important signaling mechanisms inside our bodies.

Antioxidants have been shown to have a negative impact on exercise
While antioxidants in the diet are essential for good health, some studies have suggested that antioxidant supplements may not be so great in the context of your workout. Originally studied as a possible way to prevent muscle soreness and enhance recovery, the effect of antioxidants on exercise adaptation has a rough track record. Previous research in human subjects has shown that high-dose supplementation with vitamin E and C can negate some of its health-promoting effects[3], particularly on glucose metabolism and insulin signaling. Other studies have shown that antioxidants may decrease exercise performance[4] or delay recovery[5]. Although multiple mechanisms have been proposed for why this occurs, the interaction of antioxidants with exercise remains a controversial topic[6], since too much oxidation in the body can be as bad as too little.

Antioxidants are important for good health, but can also have a negative impact on workouts.
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New study: ROS from mitochondria are needed for muscle cell membrane repair
A recent study sheds some new light on how antioxidants may interfere with muscle building, potentially by suppressing the ability of muscle cells to repair their cell membranes after exposure to a heavy load[7].

Although it has been known for some time that mitochondria are particularly important in the muscle repair process, the mechanism has been a mystery. The researchers found that upon damage to the cell membrane, calcium, which exists in a much higher concentration outside of cells, floods into the cell cytosol. While calcium is important for healthy teeth and bones, it is also an important signaling molecule and like ROS, can be toxic at high levels. After rushing into cell through damaged cell membranes, the extra calcium was quickly absorbed by mitochondria. The researchers found that this helped to prevent cytosolic calcium from becoming too high and killing the cell, and also sent signals to the mitochondria, to increase ROS production.

Muscle cell membrane damage causes calcium to rush inside of the cell. This is absorbed by mitochondria, which triggers increased ROS production.
What the researchers found next has important implications in the gym: the increase in mitochondrial ROS production was essential to repair the the membranes of muscle and other cell types after injury. The mechanism works via ROS-activation of the enzyme RhoA, which triggers the formation of actin fibers around the injury site. In this case the actin fibers act as a sort of molecular scaffold that helps the cell to patch up holes in the plasma membrane. An easy way to think about this is to picture the repair of a big hole in the roof of a house. The damage can’t simply be fixed by throwing another layer of shingles on top – the underlying rafters need to be rebuilt first. This is precisely what happens when a cell membrane is damaged. Actin fibers form around the hole (i.e. rafters), which is then patched by laying down more lipid membrane (i.e. shingles) on top of the actin framework.

ROS promotes the formation of actin fibers around cell membrane damage (which occurs during exercise). This acts as a scaffold to patch the hole.
The researchers took their studies one step further by isolating intact muscle fibers from mice, where they demonstrated that inhibiting mitochondrial ROS production both limited force production during muscle contractions and also crippled the ability of the muscle fibers to repair themselves.

Preventing ROS levels from increasing limited the ability of isolated muscle fibers to repair cell membrane damage, and also limited force production.

Interesting implications of this research
The major take-home from this work is that antioxidant supplements around training time could potentially have a negative impact on your ability to recover and build muscle. It is important to emphasize that more research is needed in whole animals and (eventually) randomized-controlled trials (RCTs) in humans to say for certain that this is the case. Although large RCTs are the gold-standard for determining how a supplement will (or will not) affect muscle growth, basic, more fundamental research like the present study is also important to reveal the mechanisms at work.

The dependence of muscle repair on mitochondria also suggests that healthy mitochondria might be important for muscle building outside of simply supplying ATP. It is also interesting that most of the types of exercise and diet interventions that promote mitochondrial adaptations (endurance training, cardio, intermittent fasting, etc) don’t in and of themselves cause muscle growth. Could it be that these types of interventions could be helpful alongside weight training to indirectly promote hypertrophy by ‘tuning up’ the mitochondria? More research is needed to answer this question, as we’re still in the early stages of understanding these mechanisms.

What you need to know
Although antioxidants are an essential part of any diet, evidence is mounting that antioxidant supplements should be avoided in the hours around training time. It may also be wise to avoid daily very-high-dose antioxidant supplements if you’re aiming for maximum muscle growth.

超訳で訳しておく。
原文を残しておくのは訳が超訳だから。詳しくは原文にあたっていただきたい。

かなり興味深い記事だったんで紹介をさせてもらった。
ハードな運動をする場合には抗酸化サプリは控えたほうが良いって話。
ビタミンC やビタミンEなんか疲労回復に効果があるような扱いを受けているが、そういう常識を覆す実験結果が沢山現れてきているようである。
いずれ。
運動の場合もそうだが、日常的に抗酸化物質をサプリで摂取する場合には過剰摂取をしないように気をつけなくてはならない。
抗酸化サプリは多数売られていて、実際効果があるものも多いが、だからといってたくさん飲めばいいってもんじゃないってこと。

という情報を紹介した。

 

 

今回はここまで。